Volume Eating: Eat Bigger Portions for Fewer Calories
Volume eating means choosing foods with few calories per gram so you can eat large, filling portions. See the best volume foods, swaps and sample meals.
By Ayoub Farid · · 2 min read
Volume eating is a simple idea: fill your plate with foods that have few calories per gram (low energy density). You eat a bigger amount of food for the same calories, which helps you feel full in a calorie deficit.
Key takeaways
- Volume eating means choosing low-calorie-density foods to eat bigger portions for the same calories.
- Water and fiber make foods 'big'; fat makes them small.
Energy density in practice
| Food (100 g) | Calories |
|---|---|
| Cucumber, lettuce | ~15 |
| Watermelon, strawberries | ~30 |
| Broccoli, cooked | ~35 |
| Apple | ~52 |
| Potato, boiled | ~87 |
| Rice, cooked | ~130 |
| Bread | ~250–290 |
| Cheese | ~350–400 |
| Nuts | ~580–650 |
| Oil | ~880 |
Water and fiber make foods "big"; fat makes them small.
Best volume foods
- Vegetables: leafy greens, zucchini, cauliflower, peppers, mushrooms, cabbage
- Fruit: berries, watermelon, apples, oranges, grapes (frozen)
- Potatoes, boiled or baked
- Broth-based soups
- Lean proteins: egg whites, white fish, chicken breast, shrimp
- Greek yogurt and skyr
- Air-popped popcorn
- Oats cooked with extra water
Volume swaps
| Instead of | Try | Same calories, more food |
|---|---|---|
| 1 cup pasta | ½ cup pasta + 2 cups zucchini noodles | ~2× the volume |
| 1 cup rice | ½ cup rice + 1 cup cauliflower rice | ~1.5× |
| 30 g chips | 3 cups popcorn | ~3× |
| ¼ cup raisins | 2 cups grapes | ~4× |
| Granola bowl | Oats + berries + yogurt | ~2× |
Sample volume meal (~500 kcal)
- 150 g grilled chicken breast
- 1 large bowl of salad with cucumber, tomatoes and peppers
- 200 g boiled potatoes
- 2 tbsp Greek yogurt dressing
- 1 cup strawberries
That's a large plate, about 900 g of food.
Don't overdo it
Very high-fiber diets increased too fast cause bloating. Also make sure you still get enough protein and healthy fats. See how much fiber per day.
Track it
Volume meals look big in photos; Nutora estimates them by what's on the plate, not the size of the plate. Related: lose weight without feeling hungry, calories in watermelon, low-calorie snacks.
Frequently asked questions
What is volume eating?
Choosing low-calorie-density foods so you can eat larger, more filling portions for your calorie target.
Does volume eating work for weight loss?
It helps many people stay full in a deficit, which makes the deficit easier to keep.
What foods are best for volume eating?
Vegetables, fruit, potatoes, broth soups, lean proteins and popcorn.
Is volume eating healthy?
Yes, as long as you include enough protein and healthy fats.
Track it with a photo
Snap your meal, see the calories
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